Dumbbell Curl (Standing)

Free Weights: Yes Weight Machine: No

The Dumbbell Curl is an isolation exercise for the biceps that can be performed whilst standing or seated.

• Strand erect with dumbbells in both the hands. Your palm should face forwards.
  
• Lift weight by bending your elbow curling your forearm up towards your shoulders.
• Pause and keep your muscles tense.
• Slowly release weight by lowering your arm back to its starting point.
  

This exercise can be performed with both arms simultaneously, alternating one arm after the other, or simply one arm at a time.

Remember to keep your elbow in a stationary position by your side at all times.

Dumbbell Flys

Free Weights: Yes Weight Machine: No

The Dumbbell Fly is an free weight exercise used if you want to maximize your chest. It targets the chest muscles and makes it more flexible. This is a similar exercise to the Dumbbell Bench Press, but the weights are bought up via a semi-circular path instead of being pushed directly up.

• Hold the dumbbells and lie on the bench. Put your feet firmly on the ground.

• Your back, shoulder and head should be placed firmly on the bench.

• Push the dumbbells upwards as you straighten your arms. Your elbows should be bent a little and your palms should face each other.

• Hold the dumbbells above your chest, but they should not touch each other.

• Slowly bring the dumbbells to the side of your chest. Keep your elbows bent.

• Move your hands downwards in a semi-circular fashion till you feel a sufficient stretch in your chest. Hold on the dumbbells in this position for few seconds.

• Bring the dumbbells back to their original position by exhaling slowly. Repeat all the movements again.

Declining and inclining benches can also be used for doing Dumbbell fly. With these, one can work out specific areas of the chest.

Seated Cable Rows

Free Weights: Yes Weight Machine: No

Seated Cable Rows is a good exercise for targeting back muscles. It strengthens the muscles of upper and middle back.

It requires the use of a Cable Row machine. These can differ, so make sure you are familiar with the operation of your machine.

• Sit on the ground/bench with your legs bent slightly

• Sit straight and hold the handle firmly.

• Your back should be stretched and your arms should be straight.

• Pull the handle towards your chest. Bring it as closer as you can.

• Push your chest out while you are pulling. Body’s upright posture should be maintained.

Do not lean forward or you can injure your lower back. Also do not keep your knees straight during this exercise; it will strain your lower back.

Barbell Curls

Free Weights: Yes Weight Machine: No

Barbell curls, a pull type popular exercise that targets biceps, however to some extent you can also develop and train forearm muscles.

• Stand straight and grip the bar with your palm so that the bar is parallel to your thighs and your arms are straight.

• Now inhale and hold your breath and slowly lift the bar until your forearms are vertically straight.

• Exhale  and bring down to your arms to the starting position. Keep your body straight and motionless during the exercise.

Dumbbell Curl

Free Weights: Yes Weight Machine: No

Cross Chest Fly

Free Weights: Yes Weight Machine: No

The Cross Chest Fly is a dumbbell exercise that strengthens the chest muscles

• Lie down comfortably on a level bench press.

• Extend weights directly above the chest, meeting at the midsagittal plane.

• Keep your arms are straight or slightly bent.

• Lower your arms slowly through an arc passing through the transverse plane, finishing when your arm is roughly parallel to the floor.

• Return arms to the starting position and repeat.

Preacher Curl

Free Weights: No Weight Machine: No